May 26th, 2012 Wednesday

Working The Hip Flexors, Extensors and everything in between certainly paid off for some very smooth front squats today.

Workout of the Day for Wednesday, May 26 2012

Strength/Skill

Handstands (30 second hold)-5 Rounds
Single leg DL-5 x 5 (each leg with moderate weight)

MetCon

3 Rounds for 1 minute each (1 min. rest between each round):

Farmers Walks with KBs (Heavy)
Ring Push Ups
Row

Tuesday May14th

Team Laura and Nick went head to head with Team Jenny and Andrew

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Skill/Strength

Front Squats
3 x 5

or establish a 1 rep max if you do not have one

Metcon 8min.

8 Front Squats (65/95)
10 Ring rows
12 Sit ups

Wanted to give a big thumbs up to Gina and Mary for not only getting toes to bar for the first time during yesterday’s WOD but getting A LOT of them!   Awesome job ladies!

Workout of the Day for Monday, May 14, 2012

Refining your push press to start

then come dressed for the weather, some of the exercises will be in the courtyard.

So If you have children in your life in some way, then you know how many times you have to repeat yourself.  Well I taught Ella how to row 3 years ago. It is the only thing I had to tell her once!!!  I had to share this amazing performance without any coaching 3 years later at her Valley Cottage Elementary School Fuel Up Fitness Fun Night.

Way to go Ella Sweetie Perfect strokes!!!!

Click Image

18 minute AMRAP of:

15 Box Jumps (24″/20″)

12 Push Press (115#/75#)

9 Toes to bar

PS. Class is at 9am Today

Please review new schedule effective today..

Workout of the Day for Saturday, May 11, 2012

Partner WOD:

1K Row

100 DU (3 single unders equal 1 double under)

75 Goblet Squats (16kg/24kg)

50 Sledgehammer Strikes

*1 partner  does mountain climbers while other  partner does the above referenced movement

** scale goblet squats as needed

Goblet Squat

-good upper body placement–chest nice and high, straight back with some lumbar curve and the kb is nice and highly placed with elbows up
-knees tracking slightly outside the feet–this is where most people will struggle.

Here is a short video of the stretches we will do for opening up the hips for the goblet squat

THE GREAT OUTDOORS TODAY

Today was a great chance to WOD outside and get some sun and fresh air.

 

Note to all:   For the next few weeks, we are going to focus more on fundamentals—technique (mechanics) and consistency–as opposed to super heavy lifting as it concerns strength training.  Once we get a handle on those elements, then we can open up the flood gates!  I welcome your feedback so don’t hesitate to provide it.

Skill

Alternating Dumbbell Chest Press

5×5 

Work up to a working set of 5 then do 5 sets of 5 at a moderate weight.

4 rounds:

15 Bar touching burpees
20 kb swings (35/53)
400 meter run

May 10th, 2012. Another Rainy CrossFit In Rockland Day ;-)

Strength:

Push Press  5 x 3

 

“Death by Power Clean”

1 clean on the first minute, 2 cleans on the second minute, etc. for 15 minutes.  If you are unable to complete the prescribed reps inside of the minute, start back at 1 and continue up the ladder again.

PERSONAL NOTE

As you no doubt have heard Steph and Matt have left CrossFit Nyack to open their own box.  They have been amazing colleagues and have become good friends. I wish them well on their adventure. Meanwhile CrossFit Nyack will continue to throw down the best CrossFit trainers and workouts in Rockland County. Phaidra and I are SO ready to work with our incredible team of CrossFit athletes. We are up to your challenge. You up to ours??

Here is tomorrow’s WOD

 

Deadlifts:

 

Work up to a moderate double (in 10 mins) then:

 

Do 2 deadlifts on the minute for 10 minutes.

 

 

10 min team AMRAP (teams of 3–winning team gets to bypass the cashout):

 

300 meter row

Box facing box jumps

Knees to elbows

 

Cashout:

 

30 Burpees

 

*You can also get a bypass if you go to the 7pm yoga class upstairs!

YOGA YOGA

YOGA Wednesday at 7 pm ONLY

The STRETCH YOURSELF SILLY Class-

Be prepared to stretch yourself in all directions.  No push ups, no air squats, just lots of loving to our over-used, under stretched muscles.   Using the breath and removing our egos, we will focus on our hips, hamstrings*, quads* and shoulders.

Hope to see you all there.

Jen

IS JEN HOLDING UP THE FLOOR OR IS THE FLOOR HOLDING UP JEN

 

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$10 CF members

$15 NF members

Bring a friend and they practice for free

**-If you have a yoga strap at home, or a band (like used on the pull up bars) please bring it with you.  A tie or bathrobe belt will also work.